Does matcha contain sugar? No, matcha powder is naturally sugar free because it is simply made from powdered green tea leaves.
Unfortunately, the modern matcha industry is full of pitfalls, and companies can mix sugar into low matcha powder to mask its flavor and lower its cost.
In this article, we’re going to take a look at how much sugar is in matcha, do matcha lattes have sugar and how much sugar in starbucks matcha specifically. In the end, we’ll show you how to make matcha sugar free.
Let’s get whisking!
Does Matcha Have Sugar in It? No.
The answer to the question does matcha have sugar is simple: no. Pure matcha is naturally sugar-free because of its composition.
Matcha is essentially a powdered green tea, but if you were to grind any tea leaves into powder the flavor would be incredibly bitter.
So how does matcha maintain its trademark smooth and savory flavor? The answer is tencha.
Tencha, The Secret to Matcha’s Success
Matcha is made from one ingredient: ground tencha leaves. The fact that only tencha leaves are used, makes premium matcha sugar free. These leaves are shaded for 3 weeks or more in order to improve their color, flavor and health benefits.
Then, the most nutrient dense leaves are selected, steamed, dried and they have their stems removed to improve their flavor even further. Then, and only then, can they be ground to produce premium quality matcha. So matcha doesn’t have sugar, as long as it’s made purely of tencha leaves.
How Much Sugar is in Matcha Powder?
So now that we’ve answered the question does matcha have sugar, it’s time to get a bit more technical.
While there is no added sugar in matcha powder, almost all plants have naturally sugars in their leaves, so how much sugar is in matcha naturally?
How much sugar is in matcha naturally?
How much sugar is in matcha when you factor in natural plant sugars? Here’s the simple answer: plain, unsweetened matcha has tiny natural sugars, about 0.03-0.10 g per 2-gram serving.
The small sugar in matcha mostly comes from plant sugars like trehalose, with little bits of arabinose and glucose
On a dry-weight basis, free sugar in matcha sits around ~1-5%, while most of matcha’s carbs are bigger, fiber-like tea polysaccharides (about 5-7%) that don’t count as “sugar” on labels.
So if you’re asking how much sugar does matcha have, the practical takeaway is: almost none, unless you add sweeteners, milk, or a sugary mix.
Does Matcha Latte Have Sugar? Yes!
Now that we’ve covered how much sugar is in matcha naturally, let’s take a look at matcha lattes. Of course the sugar in matcha lattes depends on the ingredients used, so we are going to use your typical at-home latte as a baseline.
How Much Sugar Is Hiding in Your Matcha Latte?
Let’s take the “healthy” classic: an oat milk matcha latte. One cup of the leading oat milk brand already contains 7–9 grams of added sugars and natural starches. Add just a teaspoon of sugar on top, and your “green superfood latte” can pack over 10 grams of sugar. That’s enough to send your glucose levels spiking, the exact opposite of the calm, steady energy matcha is supposed to deliver.
This is why Jessie Inchauspé (the Glucose Goddess) calls oat milk lattes sugar bombs. Without the fat or protein to buffer glucose spikes, oat milk breaks down into glucose quickly, leading to energy crashes, cravings, and inflammation later in the day.
Visual Proof: Oat Milk vs. Whole Milk Matcha Latte
The chart created by Jessie Inchauspé (better known as the Glucose Goddess), shows exactly why oat milk can turn your matcha latte into a sugar bomb!
The black area represents your blood glucose response after drinking the latte.
Notice how the oat milk matcha latte (top) causes a sharp spike, while the whole milk matcha latte (bottom) creates only a gentle rise.
Why the difference? Oat milk is high in starches that rapidly convert into glucose, while whole milk contains fat and protein that slow down absorption. The result: steadier energy, fewer cravings, and no mid-morning crash.
This is why choosing the right milk makes such a difference, it’s not just about taste, it’s about how your body processes the drink. If you want to enjoy the benefits of matcha without the glucose rollercoaster, whole milk or unsweetened nut milks are far better choices than oat milk.
How to Make a Smarter Matcha Latte
If you love your matcha but want to avoid sugar crashes, the solution is simple: pair it with fat or protein. Whole milk or unsweetened nut milks (like almond or soy) help keep glucose steady, especially if you skip the added sugar. That way, you keep all the antioxidant and L-theanine benefits of matcha, without the glucose rollercoaster.
Matcha Latte Mix: Friend or Foe?
Be careful with pre-made “matcha latte mixes.” Most are loaded with sugar, milk powder, and oils. The leading brand, for example, contains 3.4 grams of sugar per tablespoon, and a “recommended serving” is 5 tablespoons. That means one latte can hit 17 grams of sugar, nearly as much as a can of soda.
How to make a sugar free matcha
So now you’re probably interested in finding a sugar free matcha option. Here are some tips you can try to make your matcha sugar free.
Drink it plain (usucha style)
If you want a sugar free matcha, you always have the option to drink it plain. If you avoid milk and sweeteners altogether, this will make your matcha sugar free.
Once you start preparing matcha usucha style, it will become even more important to stick to high quality matcha. This matcha is more difficult to produce, but it has a flavor that’s smooth enough to drink plain.
Use a milk with no sweeteners
If you can’t drink matcha plain but you’d prefer to make a sugar free matcha latte, you can just pay close attention to the ingredients you use. For example, a lot of popular plant milks contain a lot of added sweetener, which adds to the sugar in matcha. Even dairy milk contains a natural sugar called lactose.
To truly make your matcha sugar free, you will need to use a milk with no added sugar and no sweetener.
Does Starbucks Matcha Have Sugar?
So we’ve discussed how much sugar does matcha have, but let’s get specific and talk about how much sugar is in starbucks matcha.
Does Starbucks matcha powder have sugar?
A lot of people ask does Starbucks matcha powder have sugar and the answer has actually changed recently. It used to be that the matcha powder was mixed with sugar, and now they offer an unsweetened matcha powder at most locations.
Tall Size Breakdown
A Tall (12 fl oz) Iced Matcha Latte with 2% milk has about 16 g of sugar.
Grande Size Breakdown
A Grande (16 fl oz) Iced Matcha Latte lists 25 g of sugar
Matcha venti Size Breakdown
A Venti (24 fl oz) Iced Matcha Latte with 2% milk has about 33 g of sugar
How to order a sugar free matcha latte Starbucks
If you want to get a sugar free matcha latte Starbucks now has an option. Because the matcha powder is now unsweetened, you can just order a matcha latte with heavy cream (which contains almost no sugar) and no syrup.
Starbuck's Matcha Latte Grande 16 fl oz Nutrition Facts
Benefits of Sugar Free Matcha
Matcha’s Natural Sweetness Without Sugar
Even though there is no sugar in matcha, that doesn’t mean you can’t achieve a subtle sweetness with the right powder. The farmers work hard during the fertilization and shading of the teas to boost the theanine content of the leaves, and this is perceived by the palate as a sweetness.
If you add sugar to your matcha, you are making it impossible to pick up on the subtle sweetness the farmers worked so hard to cultivate. It’s best to enjoy the matcha sugar free.
Does Adding Sugar Undo Matcha’s Magic?
Matcha is naturally loaded with beneficial compounds like antioxidants, amino acids and chlorophyll, but those benefits are negated when you add too many other ingredients to matcha.
This is another reason why it’s so important to ask how much sugar does matcha have before you buy it and stick to naturally sugar free matcha options.
Crashing out: How sugar effects focus
One of the reasons people drink matcha is that it contributes to a long lasting energy throughout the day. This clean energy depends on how much sugar is in matcha, and if you add too much it can cancel out the benefits.
You don’t want a sugar crash impacting your calm alert focus, so it’s best not to add sugar in matcha.
Final Thoughts on Sugar in Matcha
So does matcha have sugar? It depends on how you make it! If you are just mixing the powder into water and drinking it, matcha is naturally sugar free.
There are also some sugar free matcha latte options you can choose from. You will just need to keep the sweetener out and swap out the milk you use.
Does matcha have a lot of sugar when you make a latte?
If you use lots of sweeteners and an artificially sweetened milk, of course there will be a lot of sugar in your matcha.
The sugar in matcha is a spectrum, from the plain usucha matcha, to the sugary sweet lattes you get from cafes. It's a good idea to read labels and get an idea of how much sugar is in matcha before you buy it.
Choosing sugar free matcha products for daily use
When it comes to daily drinking, you may want to make your matcha sugar free. You can save the occasional sweetened latte for special occasions, but sugar free matcha is best for everyday. Whether you’re interested in the health benefits, clean energy or natural flavors of matcha, it really is the way to go.
Hopefully we have answered your questions and helped you make more informed choices! If you want to try some of the best matcha teas we’ve found in Japan, you can browse our selection!
